1. Curb caffeine and alcohol
For some people, a small amount of caffeine even early in the day can cause problems falling asleep ten to 12 hours later.
Others have educated to avoid caffeinated drinks and foods within six hours of bedtime. Find your vulnerability by eliminating caffeine after lunch. 
Although alcohol may help you fall asleep, it can increase the number of times you awaken during the night. Avoid taking the nightcap and see if your sleep improves.
2. Beware heartburn
Eating too fast, tomato products and spicy foods give many people heartburn, which makes falling asleep difficult. Laying down makes it worse and the continued discomfort can also wake you up.
3. Restrict fluids.
Drinking too much of any beverage can create the need to urinate during the night. Try to limit your fluids before bedtime to help promote an uninterrupted night's sleep.
4. Snack wisely
A small, low protein, high carbohydrate bedtime snack, such as juice and cookies, eaten about an hour before bedtime can help you fall asleep sooner.
5. Don't try so hard
Anxiously watching the clock may actually cause insomnia. And if you have clocks in the bedroom with luminous dials, get rid of them.
6. Exercise—at the right time
Don't exercise two to three hours before bedtime, but try a brisk walk, a run or a bicycle ride in the afternoon instead of a coffee break.
7. Avoid nicotine
Cigarettes are a stimulant, and addiction can create a night-time deprivation that can rouse sleepers.
8. Turn down the heat
Most sleep scientists believe that a slightly cool room, between 16° and 18° C contributes to good sleep.
9. Lighten up, or down
Try increasing your exposure to bright light in the evening. If sunshine isn't available, consider a lightbox.
An exposure may help you sleep longer in the morning. On the other hand, bright light can disturb sleep. Have your bedroom dark with shades or lined drapes, or try wearing an eye mask.
10. Write your worries down
If worries torment when bedtime approaches, keep a worry book by your bedside. Write down a brief note about what's on your mind and set aside time the next day to address the problem. All problems often seem smaller in the morning.
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